7 sets: (Superset BW movements)

3 Pause Front Squats (:03 pause 1st rep each set)(RPE 6-8)

-10 Plyo Push ups
-10 Box Step ups (lightweight/20″)

*Rest as needed between sets

*Your HR should not spike or go above 135BPM and thats ok, we will make up for it!


Congrats to our June Athlete of the month, Scott Silva! When he isn’t punting your packages from the curb he can be found working out in The wee hours of the morning! Awesome dude who has been nothing but an asset to our community!

Learn a bit more about this awesome dude below:

What makes you, you?

Near lethal doses of caffeine 

Describe your experience at CFNC.

Toe dripping in the whole crossfit world, I was a bit (maybe way more than that) intimidated showing up. Now a few years on, every obstacle outside of not physically being able to show, this is home. Even having experiences elsewhere; nothing comes close. 

What are your major life goals?

Survive until I cannot

What are your 3 major CrossFit goals?

Embrace the movements in which I’m the worst 

What has been your favorite CrossFit moment so far?

Anything with a bar

What has been your favorite CrossFit WOD and why?

Elizabeth/Grace: therapy

Where do you see yourself in 5 years?

Slightly smaller, slightly stronger, and hopefully much smarter 

Share a recipe for a favorite clean meal.

Chicken Tacos:

Chicken thighs 

Homemade taco seasoning 

Lime juice

Shredded Pepper-jack cheese 

Trader Joe’s Handmade Flour Tortillas

Green bell peppers (sautéed)

Onions (sautéed) 

Top with Pico:



Fresh cilantro


Like juice



What is your favorite cheat meal?

All of them

What is the most challenging aspect of CrossFit?


What advice would you give to someone new to CrossFit?

This can seem like drinking from a fire hydrant, but you can do this, probably more than you could imagine

What is your personal ‘walkout song’ or anthem? Any track from every time I die